6 Food Groups To Include in Indian Diabetic Diet Plan

Whether you have a medical history of diabetes or recently diagnosed with this condition, understanding the controlling mechanisms is quite essential. Apart from leading an active lifestyle, choosing the right foods in your diet is vital to managing diabetes. We know it sounds a little complicated for beginners, but once you get the hang of it, you can sail through the problem quickly.

Instead of following pre-made diabetic plans which may or may not suit our eating habits or individual preferences, you can chalk out a customized plan yourself.

First, you must identify the food groups and keep what is diabetic-friendly and eliminate "bad" foods. This way, you can stick to the "good" ones and enjoy different kinds of foods without guilt!

How to Plan The Diabetic Diet for Indians?

Planning a diabetic meal chart involves a thorough understanding of the current body weight, age, sex and of diabetes of the individual.

> Firstly, you must identify the ideal body weight for your age and sex and compare your current weight with that. This shows whether you are underweight, normal or obese. Based on this observation, you can estimate your recommended calorie intake using a tool.
> Next, understand the type of Diabetes. Is it Type 1 or Type 2?
1. For Type 1 diabetic Patients, should plan the diet based on the calculation of 35 calories per kilo body weight.
2. For Type 2 diabetic Patients, the ideal calorie allowance is 1500 to 1800 per day. However, overweight individuals may require more calories initially compared to healthy people.
> Try to cover all the different food groups like fats, proteins, carbs etc. and pick atleast one food from these categories to enjoy a balanced meal.
> Pre-plate your meals based on the 'allowed' range of these food groups for your body and make sure that the overall calorie intake doesn't go beyond the limit.

Diabetic Diet Chart for Indians: Foods to Eat and Foods to Avoid:

Here are some of the healthy dietary options for Indian diabetic patients:

1. Carbohydrate Foods:

Being diabetic doesn't mean you eliminate Carbohydrates from your food altogether. Carbohydrates may elevate blood sugar levels by getting converted into sugars. However, choosing the right type of carbs can keep you energetic and active without increasing the diabetic readings. You can limit your carb intake to 20-90gms per day with a higher percentage of complex carbs than simple carbs. Include more foods that are rich in starch and fiber than just sugars.

Good Choices:

> Whole wheat breads and Pasta
> Brown Rice
> Potatoes
> Corn
> Quinoa
> Barley
> Sweet Potato
> Millets
> Sugar-free whole grain cereals

Bad Choices:

> White pasta, white bread and baked goods
> Processed foods
> Potato Chips
> Fruit Jams
> Sugar-coated cereals
> High-sugar crackers

2. Protein Foods:

Proteins are one of the essential macronutrients required by the body to maintain healthy muscles and tissues. They are also 'safer' than carbohydrates for diabetic patients as they do not effect blood sugar levels so quickly. Protein foods also strengthen immunity and prevent muscle wastage caused in this condition. However, it is important to choose your proteins carefully and not exceed the standard allowance of 0.8gms per KG of person's body weight.

Good Choices:

> Beans
> Tofu
> Fish
> Skinless Chicken
> Eggs
> Nuts
> Soymilk
> Edamame
> Lentils
> Seeds
> Low-fat dairy

Bad Choices:

> Red Meat like ham, beef
> Processed Deli Meats
> Ribs or high fat cut meats
> Deep-Fried meat
> Deep-fried lentils, beans

3. Fats:

While fats are undeniably bad for your body, there are "good" fats which can help you. Good fats can lower your blood pressure levels and even regular blood sugar readings. Unsaturated fats found in natural sources like nuts, fish and avocados can raise good cholesterol levels to prevent heart diseases in diabetic patients. However, they are laden with calories and hence, portion control is a must! Saturated fats must be limited to less than 10% per day, while transfats must be 0% in a diabetic diet.

Good Choices:

> Omega fatty acid-rich fish like Salmon, Tuna, Mackerel
> Avocado
> Nuts
> Seeds
> Unsaturated cooking oils like Olive oil, canola, sunflower etc.

Bad Choices:

> Foods that have hydrogenated and partially hydrogenated fats (written on labels)
> Full fat creams, mayonnaise, dips
> Palm Oil
> Butter, Cheese
> Fries, Chips
> Fast Food
> Packaged Food
> Cakes, Burgers, Pizza

4. Fruits:

Fruits contain sugars, no doubt! But they are cause far less harm to our body that sugar-laden foods and drinks. Infact, fruits can do plenty of good for diabetic patients as they are high in dietary fiber, complex carbs, vitamins and minerals. The phytochemicals present in fruits can lower risk of heart diseases, cancers and other serious problems linked with diabetes. Fruits must be consumed in moderation and fruit juices are better avoided as they have high sugar and less dietary fiber.

Good Choices:

Fresh whole fruit
Frozen fruit smoothies (without sugar)
Granitas with no sugar
Canned fruit with no added sugar
Unsweetened fruit salads

Bad Choices:

> Preserved fruits
> Canned Fruits
> Jams and jellies
> Fruit juices
> Fruit-based drinks and desserts
> Dried fruits with added sugar

5. Vegetables:

Vegetables must be the main part of a diabetic diet as they offer plenty of nutrition. Vegetables are rich in dietary fiber, carbs, proteins and other essential nutrients. While most vegetables are "good" for diabetic patients, it is the way they are consumed that matters. The ideal way to enjoy them is by boiling, steaming or lightly sauteing. Also, low-GI vegetables like carrots, broccoli, cauliflower etc. can prevent sudden glucose increase in blood.

Good Choices *:

> Asparagus
> Artichoke
> Lettuce
> Eggplant
> Peppers
> Leafy Greens
> Cauliflower
> Carrots
> Peas
> Legumes

*Consumed raw, steamed, light saute or boiled

Bad Choices:

> Deep fried vegetables
> Vegetable chips
> Overcooked vegetables
> Veggies cooked with lots of spices and masalas

6. Dairy:

Although the effects of Diary on diabetic patients is a topic of debate, certain studies show that consuming dairy may be beneficial to a certain extent. Dairy is a good source of Calcium which is needed to strengthen bones and skeletal system. Even plant-based dairy like soy milk, almond milk etc. contains varied amounts of vitamins, proteins and minerals required by the body. It is better to go for low-fat dairy options which contain less saturated fats and calories.

Good Choices:

> Low-fat milk like skimmed
> Low-fat yoghurt
> Greek Yoghurt
> Low-fat cheese and cream
> Vegan Milk options

Bad Choices:

> Full Fat Milk
> Full-Fat Cheese and Butter
> Full-fat ice creams
> Dairy-based Smoothies with added sugar
> Full-fat yoghurt

Habits and Foods That Worsen Diabetes:

Here is a list of bad habits and wrong choice of foods that leads to uncontrolled blood sugar levels:

> Smoking
> Alcohol
> Binge-Eating
> Not maintaining proper eating schedule
> Not getting enough sleep (for atleast 6 hours)
> Uncontrolled stress and anxiety
> Lack of Physical exercise
> Use of Artificial sweeteners
> Eating Heavy Meals at once
> Consuming more junk food and desserts
> Late-night snacking

The key to maintaining diabetes is to eat a healthy, balance diet that covers various food groups. Instead of starving yourself, you can opt for a delicious diabetic diet plan that lets you enjoy your food without worrying about your sugar readings. Remember to keep it moderate and be responsible in what and how much you eat!

DISCLAIMER: The information provided in this article is purely for informational purposes only and not intended to be an alternative or replacement of a doctor's advice. You must speak to your physician about your condition and take necessary advice, as the information provided here is limited.